sge Schweizerische Gesellschaft für Ernährung P. 1 / 5 ssn Société Suisse de Nutrition ssn Società Svizzera di Nutrizione

© Swiss Society for Nutrition SSN, Federal Office of Public Health FOPH / 2o11

Swiss Food Pyramid

Sweets, Salty Snacks & Alcohol In small quantities.

Oils, Fats & Nuts Oils and nuts in small quantities daily. Butter/margarine sparingly.

Dairy Products, Meat, Fish, Eggs & Tofu 3 portions of dairy products and 1 portion of meat/fish/eggs/tofu ... per day.

Grains, Potatoes & Pulses 3 portions per day. Grains should preferably be wholegrain.

Vegetables & Fruit 5 portions per day of different colours.

Beverages 1–2 litres of unsweetened beverages per day. Preferably water.

At least 30 minutes of physical activity daily and sufficient relaxation.

SSN | P.O. Box 8333 | CH-3001 Bern | T +41 31 385 00 00 | [email protected] sge Schweizerische Gesellschaft für Ernährung P. 2 / 5 ssn Société Suisse de Nutrition ssn Società Svizzera di Nutrizione

Swiss Food Pyramid Recommendations for a healthy and enjoyable adult diet

Beverages Dairy Products, Meat, Fish, Eggs & Tofu

Drink 1–2 litres per day, preferably in the form of 3 portions per day of milk or dairy products. 1 porti- sugarfree drinks, e.g. tap/mineral water or fruit/her- on =  2 dl milk or  150–200 g yoghurt/ fresh cheese bal tea. Beverages containing caffeine, such as coffee, (quark) / cottage cheese /other dairy products or  30 g black and green tea, can contribute to liquid intake. semi/ hard cheese or  60 g soft cheese. In addition, 1 daily portion of meat, poultry, fish, eggs, tofu, quorn, seitan, cheese or fresh cheese (quark). Alternate between these protein providers. 1 portion = Vegetables & Fruit  100–120 g meat /poultry/fish/tofu /quorn/seitan 5 portions per day of different colours, at least 3 por- (fresh weight) or  2–3 eggs or  30 g semi/hard cheese tions should be vegetables and 2 fruit. 1 portion = 120 g. or  60 g soft cheese or  150–200 g fresh cheese One daily portion of fruit or vegetables can be replaced (quark)/cottage cheese. by 2 dl of unsweetened fruit or vegetable juice.

Oils, Fats & Nuts Grains, Potatoes & Pulses 2–3 tablespoons per day (20–30 g) of vegetable oil, 3 portions per day. Cereals should preferably be of which at least half should be rape-seed oil. whole grain. 1 portion =  75–125 g bread/pastry or 1 portion per day (20–30 g) of unsalted nuts, seeds  60–100 g pulses (dry weight) or  180–300 g potato- or kernels. In addition, butter, margarine, cream, etc. es or  45–75 g crisp bread/whole-grain crackers/ can be used, however, sparingly (approx. 1 table- flakes/flour/pasta/rice/corn/other grains (dry weight). spoon = 10 g per day).

Sweets, Salty Snacks & Alcohol

Consume sweets, sweetened drinks, salty snacks and alcoholic beverages in moderation.

SSN | P.O. Box 8333 | CH-3001 Bern | T +41 31 385 00 00 | [email protected] sge Schweizerische Gesellschaft für Ernährung P. 3 / 5 ssn Société Suisse de Nutrition ssn Società Svizzera di Nutrizione

Swiss Food Pyramid Further information about the recommendations

 A well-balanced diet is vital in promoting a healthy The food pyramid is not a rigid diet; it allows for the in- lifestyle. It influences our mental and physical well- dividual composition of food, beverages and meals ac- being and helps in the prevention of illnesses. cording to personal likes and dislikes and habits. The listed food quantities serve as a guideline. Smaller The recommendations of the swiss food pyramid are or larger portions apply according to energy require- for adults. Other recommendations may apply for spe- ments (depending on age, gender, height, physical acti- cific age groups and population categories (e.g. child- vity, etc.). The recommendations are meant to be ob- ren, pregnant women, athletes), as well as for those served on a long-term basis, i.e. in the course of a who- suffering from illnesses or requiring weight reduction. le week, and not just on a daily basis. Recommendations The food pyramid depicts a balanced diet that guaran- regarding liquid intake are an exception, and should be tees a sufficient supply of energy, essential nutrients observed daily. and immune substances, and is based on the following core principles: When selecting food, choose seasonal and regional produce. Careful preparation of food also helps to re- tain beneficial nutrients. Use salt with added iodine  Food groups and fluoride but only in limited quantities. Other sea- Food is summarised in groups according to its res- soning containing salt, such as seasoning sauce, soya pective compositions. Typical examples of the indivi- sauce, stock, etc. should also be kept to a minimum. dual groups are illustrated in the food pyramid. Mealtimes are not just about the intake of energy and nutrients; they are also about pleasure, relaxation and  Quantities social contact. Taking time, switching off and eating food in the lower levels of the pyramid should be consu- and drinking in peace and quiet help to promote the med in larger quantities, whereas those from the upper enjoyment of eating. levels should be consumed in smaller quantities. All foods are allowed, however, correct food combinations In addition to a balanced diet, the following also contri- and their proportions are essential for a healthy diet. bute to a healthier way of life:  at least 30 minutes of daily physical exercise  going outdoors every day  taking regular breaks and relaxing  avoiding smo-  Diversity king and excessive alcohol consumption. a balanced diet is a diverse diet that takes different food groups, as well as different foods within the food  Old habits die hard! In order to achieve a healthier groups into consideration. lifestyle, it helps to set small and realistic goals and implement them step by step. Even small changes can lead to a better feeling of well-being.

SSN | P.O. Box 8333 | CH-3001 Bern | T +41 31 385 00 00 | [email protected] sge Schweizerische Gesellschaft für Ernährung P. 4 / 5 ssn Société Suisse de Nutrition ssn Società Svizzera di Nutrizione

Swiss Food Pyramid Additional recommendations for adolescents

 In addition to the principles of healthy nutrition for Alcoholic beverages (beer, wine, liqueurs and drinks ma- adults, as represented by the food pyramid, the fol- nufactured from a mix of these) should not be drunk at lowing also needs to be considered for adolescents: all by people under 16 years of age and only exceptio- nally, if at all, by adolescents over 16. The risks of alcohol consumption are generally underestimated (e.g. danger  For growth and development of road and sports accidents, increased aggression, ris- Adolescents are still in their growth and development ky sexual behaviour, alcohol poisoning). phase. Therefore they have a greater need of energy and individual nutrients than adults depending upon  Eat regularly – with pleasure age and sex. This requirement can be well covered by balanced nutrition. Regular meals, such as three main meals a day and, if necessary, two small intermediate meals are recom- mended. A balanced breakfast or morning tea provide a  Fast Food? Vegetarian? good start to the day and promote concentration and Fast food and snacks frequently contain high amounts efficiency at school and during training. Unfortuna- of energy, fat and/or sugar, but few dietary fibres, vita- tely, regular meals are ever more frequently replaced mins or minerals. Therefore, high-energy fast foods by constant and unconscious intermediate snacking and snacks should only be eaten occasionally and in which confuses normal feelings of hunger and satiety. small portions and be combined with salads or fruit. In addition, there is the fact that snacks are usually Water is recommended as opposed to sweet bever- very energy-rich and poorly balanced. Over the long- ages. And last but not least, meals should be enjoyed term, this eating pattern can lead to becoming over- slowly and in a sitting position. weight. Peace and time to concentrate on the meal With a vegetarian diet, the conscious selection of without any distractions (TV, computer) contribute to foods is particularly important. Meat should be regu- conscious, pleasurable meals. larly re-placed by other sources of protein such as tofu, legumes, milk products or eggs. Due to the risk of  Too fat? Too thin? Or normal? nutrient deficiency, a vegan diet (without any animal products) is strongly discouraged. Many adolescents are dissatisfied with their body. Both extreme crash diets and the uncontrolled con- sumption of muscle-developing supplements can  Beverages & Co. lastingly disturb the metabolism. Such behaviour can Ideal beverages are tap/mineral water, unsweetened result in eating disorders such as bulimia and anorexia. fruit or herbal teas and strongly diluted fruit juices. Soft and energy drinks are unsuitable thirst-quenchers as due  A positive perception of one’s body and self-de- to their high sugar content, these beverages provide too termined, healthy ways of treating the body such as much energy without giving a genuine feeling of satiety. a balanced diet and regular exercise form the basis This can lead to becoming overweight. Additionally, su- for the development and well-being of adolescents. gar and acids in these beverages attack the teeth. Light beverages also contain acids and, like sugared bever- ages, can lead to a strong preference for sweet tastes.

SSN | P.O. Box 8333 | CH-3001 Bern | T +41 31 385 00 00 | [email protected] sge Schweizerische Gesellschaft für Ernährung P. 5 / 5 ssn Société Suisse de Nutrition ssn Società Svizzera di Nutrizione

Swiss Food Pyramid Additional recommendations for the elderly

 The recommendations for healthy elderly people  Underweight and overweight are basically the same as those contained in the food pyramid for adults. However, in old age, special at- Being either under- or overweight can impair quality tention must be paid to the following: of life and increase the risk of disease (e.g. malnutri- tion, heart disease or circulatory problems). Elderly people without much appetite may find it helpful to  Protein eat several small portions spread throughout the day Ensuring adequate protein intake is particularly im­- to prevent becoming underweight. For those who are por­tant in order to preserve muscle and bone mass overweight, a balanced, low-calorie diet and regular and maintain various body functions (e.g. immune exercise can help. defences). The easiest way to meet protein require- ments is through the daily consumption of food rich  Food supplements in protein such as dairy products, fish, meat and eggs. Protein, fibre, vitamin and mineral requirements are not always covered adequately by our diet. Enriched  Calcium foods (e.g. multivitamin juices) can help to meet the Calcium is the mineral responsible for strengthening body’s requirements. In some situations it may be ad- the bones and preventing osteoporosis. Milk and dairy visable to take food supplements (e.g. vitamin tablets), products are good calcium sources. Daily require- but only after consulting a specialist. ments can be met by eating 3 – 4 portions each day. Mineral water that is rich in calcium (containing over  Exercise 300 mg per litre) can also make a significant contri- bution to daily needs. Daily exercise such as walking, climbing stairs or gymnastics helps to keep fit, reduces the chances of becoming overweight and helps preserve bones and  Fluids muscle mass. As the sensation of thirst decreases with age, the el- derly must take extra care to drink a sufficient amount  A healthy lifestyle consisting of a balanced diet and of liquid each day, i.e. 1 – 2 litres. Amongst other things, sufficient exercise is the best way to ensure that you fluids support intellectual capacities. will stay fit into old age.

 Energy

Energy requirements depend on physical activity. Peo- ple who do not exercise much need correspondingly less energy, but their bodies still require at least the same amount of protein, vitamins and minerals as they did when they were younger. Those who continue to exercise in old age have higher energy requirements and live a healthier life. They can eat more and provide their bodies with all the essential nutrients, and their weight is more likely to remain stable.

SSN | P.O. Box 8333 | CH-3001 Bern | T +41 31 385 00 00 | [email protected]